Public Whiteboard

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Components

Power snatch + OHS

2k Row

Settings

Workout

Thursday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Gymnastics

Metcon (No Measure)

3X
3 Box jumps
3 MU transitions
10' HS walk
10 Glute get ups
10 Razor curls

Weightlifting

Metcon (No Measure)

EMOM 12:
1) 2 Power snatch + 2 OHS
2) 2-4 Ring MU

Power snatch + OHS (6X(2+2) )

Metcon

2k Row (Time)

Max Effort 2k Row

2k Row

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Whiteboard:

Thursday, September 13, 2018

Male Clients

1

Jared
Van Anne

5:00PM CrossFit

2 x 4 @ 185 lbs

165,175m,175,185m,185,185

1

Anthony
Hodges

6:00PM CrossFit

1 x 4 @ 185 lbs

2

Philip
Weinstein

12:00PM CrossFit

1 x 4 @ 145 lbs

3

Justin
Kragenbrink

5:00PM CrossFit

2 x 4 @ 135 lbs

4

Grant
Beavers

12:00PM CrossFit

3 x 4 @ 115 lbs

4

Brian
Justusson

6:00PM CrossFit

1 x 4 @ 115 lbs

2 MU every time Last set (max): 7

4

Joshua
Funk

5:00PM CrossFit

1 x 4 @ 115 lbs

4

mohammed
alghofaily

6:00PM CrossFit

1 x 4 @ 115 lbs

4

Stephen
LeBouef

6:00PM CrossFit

1 x 4 @ 115 lbs

5

Will
Douglas

12:00PM CrossFit

3 x 4 @ 105 lbs

6

Brandon
Reid

5:00PM CrossFit

1 x 4 @ 95 lbs

6

Jamie
Jones

12:00PM CrossFit

1 x 4 @ 95 lbs

6

Max
Choriev

6:00AM CrossFit

1 x 4 @ 95 lbs

7

Mehdi
Ben-Ayed

5:00AM CrossFit

1 x 4 @ 85 lbs

8

Nate
Ward

5:00PM CrossFit

1 x 4 @ 55 lbs

9

Mark
Devaughn

5:00AM CrossFit

1 x 4 @ 35 lbs

Female Clients

1

Nicki
Bergmann

12:00PM CrossFit

3 x 4 @ 95 lbs

3@85

2

MC
Schmank

6:00AM CrossFit

6 x 4 @ 65 lbs

3

Melissa
Schmidt

12:00PM CrossFit

6 x 4 @ 40 lbs

4

Joanna
Beatrice

5:00AM CrossFit

3 x 4 @ 35 lbs

yes i did OH squats!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

4

karol
vincellette

5:00PM CrossFit

2 x 4 @ 35 lbs

5

jamie
herron

6:00AM CrossFit

1 x 4 @ 15 lbs

2 ring rows+10 sec ring hold